Ukutya okuTyebileyo kwe-Magnesium eyi-10 esempilweni

Umxholo

• 1. itshokolethi emnyama
• 2. Iiavokhado
• 3. Amandongomane
• 4. Imidumba
• 5. Tofu
• 6. Imbewu
• 7. Ingqolowa iphelele
• 8. Ezinye iiFatty Fish
• 9. Iibhanana
• 10. Uhlaza oluhlaza
• Umgca osezantsi

Sibandakanya iimveliso esicinga ukuba ziluncedo kubafundi bethu.Ukuba uthenga amakhonkco kweli phepha, sinokufumana ikhomishini encinci. Nantsi inkqubo yethu.

Ukuba uthenga into ngekhonkco kweli phepha, sinokufumana ikhomishini encinci. Isebenza njani le nto.

I-Magnesium sisimbiwa esibaluleke kakhulu.

Iyabandakanyeka kumakhulu eempendulo zamachiza emzimbeni wakho kwaye ikunceda ugcine impilo esempilweni, kodwa uninzi lwabantu alufikeleli kwireferensi yokutya imihla ngemihla (i-RDI) ye-400 mg ().

Nangona kunjalo, unokuhlangabezana ngokulula neemfuno zakho zemihla ngemihla ngokutya ukutya okuphezulu kwimagniziyam.

Nazi izinto ezili-10 zokutya okunempilo eziphakamileyo kwimagnesium.

1. itshokolethi emnyama

Itshokholethi emnyama iphilile kwaye imnandi.

Ityebile kakhulu ngemagniziyam, ine-64 mg kwi-ounce e-1 (28-gram) ekhonza- yi-16% ye-RDI (2).

Itshokholethi emnyama ikwintsimbi ephezulu, ubhedu kunye nemanganizi kwaye iqulethe ifayibha prebiotic eyondla i-gut gut enempilo ().

Ngaphezu koko, ilayishwe ngama-antioxidants anenzuzo. Ezi zizakha-mzimba ezithomalalisa ii-radicals zasimahla, eziyimolekyuli eziyingozi ezinokonakalisa iiseli zakho kwaye zikhokelele kwisifo ().

Itshokholethi emnyama iluncedo ngokukodwa kwimpilo yentliziyo, njengoko iqulethe i-flavanols, enamandla amakhulu e-antioxidant athintela i-cholesterol "embi" ye-LDL kwi-oxidizing kunye nokuncamathela kwiiseli ezingene kwimithambo yakho (,).

Ukwenza uninzi lwezibonelelo zeetshokholethi ezimnyama, khetha imveliso equkethe ubuncinci be-cocoa solids eyi-70%. Ipesenti ephezulu ingcono.

Thenga itshokholethi emnyama kwi-intanethi.

Isishwankathelo
I-ounce enye (i-28-gram) isebenza ngetshokholethi emnyama
ibonelela nge-16% ye-RDI yemagniziyam. Kukwaluncedo kumathumbu nentliziyo
impilo kwaye ilayishwe ngama-antioxidants.

2. Iiavokhado

Iavokhado sisiqhamo esinesondlo ngokumangalisayo kunye nomthombo omnandi wemagniziyam. I-avocado enye ephakathi ibonelela nge-58 mg ye-magnesium, eyi-15% ye-RDI (7).

Ii-avocado zikwindawo ephezulu ye-potassium, iivithamini ze-B kunye nevithamin K. Kwaye ngokungafaniyo neziqhamo ezininzi, zinamafutha amaninzi - ngakumbi amanqatha e-monounsaturated.

Ukongeza, ii-avocado zingumthombo ogqwesileyo wefayibha. Ngapha koko, i-13 ye-17 gram ye-carbs kwi-avocado ivela kwifayibha, iyenza ukuba ibe sezantsi kakhulu kwii-carbs ezigayekayo.

Izifundo zibonise ukuba ukutya ii-avocado kunokunciphisa ukudumba, kuphuculise amanqanaba e-cholesterol kunye nokunyusa iimvakalelo zokugcwala emva kokutya (,,).

Isishwankathelo
I-avocado ephakathi ibonelela nge-15% ye-RDI ye
nemagniziyam. Ii-avocado zilwa nokudumba, ziphucula amazinga e-cholesterol, zonyuke
ukugcwala kwaye kupakishwe nezinye izakha mzimba.

3. Amandongomane

Amantongomane anesondlo kwaye amnandi.

Iindidi zamandongomane aphezulu kakhulu kwimagnesium zibandakanya iiamangile, iicashews kunye namantongomane eBrazil.

Umzekelo, i-ounce enye (28-gram) esebenza ngeecashews ine-82 mg ye-magnesium, okanye i-20% ye-RDI (11).

Uninzi lwamandongomane lukwangumthombo olungileyo wefayibha kunye namafutha e-monounsaturated kwaye abonakalisiwe ukuphucula amanqanaba eswekile yegazi kunye ne-cholesterol kubantu abanesifo seswekile ().

Amantongomane aseBrazil nawo aphakamileyo kakhulu kwi-selenium. Ngapha koko, amandongomane amabini kuphela eBrazil abonelela ngaphezulu kwe-100% ye-RDI yale minerali ().

Ukongeza, amandongomane a anti-ukudumba, aluncedo kwimpilo yentliziyo kwaye anganciphisa ukutya xa kutyiwa njengokutya okulula (,,).

Bhrawuza ukhetho lwamandongomane kwi-intanethi.

Isishwankathelo
Iicashews, iiamangile kunye namandongomane eBrazil ziphezulu
nemagniziyam. Ukuhanjiswa okukodwa kweecashews kubonelela nge-20% ye-RDI.

4. Imidumba

Iimbotyi lusapho lwezityalo ezixineneyo zezondlo ezibandakanya iilentile, iimbotyi, ii-chickpeas, ii-ertyisi kunye neembotyi zesoya.

Zizityebi kakhulu kwizondlo ezininzi ezahlukeneyo, kubandakanya nemagniziyam.

Umzekelo, ikomityi e-1 ehambisa iimbotyi ezimnyama eziphekiweyo iqulethe i-120 mg ye-magnesium, eyi-30% ye-RDI (17).

Iimbotyi ziphezulu kwi-potassium kunye nentsimbi kunye nomthombo omkhulu weprotheni kubantu abatya inyama ().

Ngenxa yokuba iimbotyi zityebile kwifayibha kwaye zinesalathiso esisezantsi se-glycemic (GI), zinokunciphisa i-cholesterol, ziphucule ulawulo lweswekile yegazi kunye nokunciphisa umngcipheko wesifo sentliziyo (,).

Imveliso yeembotyi zesoya eyaziwa ngokuba yi-natto ithathwa njengomthombo ogqwesileyo wevithamini K2, ebalulekileyo kwimpilo yethambo ().

Thenga iimbotyi kwi-intanethi.

Isishwankathelo
Iimbotyi kukutya okune-magnesium. Kuba
Umzekelo, ikomityi e-1 (i-170-gram) yokuhambisa iimbotyi ezimnyama iqulethe i-30% ye-RDI.

5. Tofu

I-Tofu kukutya okutyiwa kakhulu kwizidlo zemifuno ngenxa yomxholo weprotini ephezulu. Yenziwe ngokucinezela ubisi lweembotyi zesoya kumanqwanqwa amhlophe athambileyo, ikwabizwa ngokuba yibhontshisi.

I-3.5-ounce (100-gram) ekhonza ine-53 mg ye-magnesium, eyi-13% ye-RDI (22).

Umsebenzi omnye ubonelela nge-10 yeeprotein kunye ne-10% okanye ngaphezulu kwe-RDI yecalcium, i-iron, i-manganese kunye ne-selenium.

Ukongeza, olunye uphononongo lubonisa ukuba ukutya i-tofu kunokuzikhusela iiseli ezingene kwimithambo yakho kunye nokunciphisa umngcipheko womhlaza wesisu (,).

Isishwankathelo
Ukunikezelwa kwetyhefu kubonelela nge-13% ye-RDI ye-
nemagniziyam. Ikwangumthombo olungileyo weprotein kunye nezinye izakha mzimba.

6. Imbewu

Imbewu iphilile ngendlela emangalisayo.

Uninzi- kubandakanya iflakisi, ithanga kunye nembewu ye-chia- ziqulathe ixabiso eliphezulu le-magnesium.

Imbewu yethanga ingumthombo olungileyo, kunye ne-150 mg kwi-1-ounce (28-gram) ekhonza (25).

Oku kufikelela kwi-37% ye-RDI.

Ukongeza, imbewu ityebile ngentsimbi, i-monounsaturated fat kunye ne-omega-3 fatty acids.

Ngaphezulu, ziphezulu kakhulu kwifayibha. Ngapha koko, phantse zonke iikhabho ezisembewini zivela kwifayibha.

Zinee-antioxidants, ezikhusela iiseli zakho kwii-radicals ezinobungozi eziveliswa ngexesha le-metabolism (,).

Iiflakisi zikwabonakalisile ukunciphisa i-cholesterol kwaye zinokuba nezibonelelo ngokuchasene nomhlaza wamabele (,).

Fumana iflakisi, ithanga, kunye nembewu ye-chia kwi-intanethi.

Isishwankathelo
Uninzi lwembewu lucebile ngemagniziyam. I-ounce enye
(I-28-gram) yokuhambisa imbewu yethanga iqulethe i-37% ye-RDI.

7. Ingqolowa iphelele

Iinkozo zibandakanya ingqolowa, ihabile kunye nerhasi, kunye ne-pseudocereals efana ne-buckwheat kunye ne-quinoa.

Iinkozo zizonke ziyimithombo ebalaseleyo yezondlo ezininzi, kubandakanya nemagniziyam.

I-ounce enye (i-28-gram) yokukhonza i-buckwheat eyomileyo iqulethe i-65 mg ye-magnesium, eyi-16% ye-RDI (30).

Iinkozo ezininzi ziphezulu kwiivithamini ze-B, i-selenium, i-manganese kunye ne-fiber.

Kwizifundo ezilawulwayo, ukutya okuziinkozo kubonakalisiwe ukunciphisa ukudumba kunye nokwehlisa umngcipheko wesifo sentliziyo (,).

I-pseudocereals efana ne-buckwheat kunye ne-quinoa ziphezulu kwiiprotheni kunye ne-antioxidants kuneenkozo zesintu ezifana nengqolowa nengqolowa (,).

Ngaphezulu, azinasifo se-gluten, ke abantu abanesifo se-celiac okanye uvakalelo lwe-gluten banokuzonwabela, nazo.

Thenga i-buckwheat kunye nequinoa kwi-intanethi.

Isishwankathelo
Zonke iinkozo ziphezulu kwizondlo ezininzi. A
I-ounce enye (i-28-gram) yokukhonza i-buckwheat eyomileyo ibonelela nge-16% ye-RDI ye
nemagniziyam.

8. Ezinye iiFatty Fish

Iintlanzi, ngakumbi iintlanzi ezinamanqatha, zinesondlo ngendlela emangalisayo.

Iindidi ezininzi zeentlanzi ziphezulu kwimagnesium, kubandakanya isalmon, i-mackerel kunye ne-halibut.

Isiqingatha se-fillet (i-178 gram) yeepakethi ze-salmon ezingama-53 mg ze-magnesium, eyi-13% ye-RDI (35).

Ikwabonelela ngeegram ezingama-39 ezinomtsalane kumgangatho ophezulu weprotein.

Ukongeza, iintlanzi zityebile kwi-potassium, i-selenium, iivithamini B kunye nezinye izondlo.

Ukutya kakhulu iintlanzi ezinamanqatha kunxulunyaniswe nokwehla kwengozi yezifo ezininzi ezinganyangekiyo, ngakumbi isifo sentliziyo (,,,).

Ezi zibonelelo zichazwe kumanani aphezulu e-omega-3 fatty acids.

Isishwankathelo
Iintlanzi ezinamanqatha zinezondlo ezikhethekileyo kwaye a
umthombo omkhulu wemagniziyam kunye nezinye izondlo. Isiqingatha sefayili yesalmon sibonelela
I-13% ye-RDI yemagniziyam.

9. Iibhanana

Iibhanana zezinye zeziqhamo ezithandwayo ehlabathini.

Ziyaziwa kakhulu ngomxholo we-potassium ophezulu, onokunciphisa uxinzelelo lwegazi kwaye unxulumene nokunciphisa umngcipheko wesifo senhliziyo ().

Kodwa bazizityebi ngemagnesium - ipakethi enye enkulu yeebhanana ezingama-37 mg, okanye i-9% ye-RDI (41).

Ukongeza, iibhanana zibonelela ngevithamini C, ivithamini B6, imanganizi kunye nefayibha.

Iibhanana ezivuthiweyo ziphezulu kwiswekile nakwikhabhohbhthi kunezinye iziqhamo, ngenxa yoko zisenokungalungeli abantu abanesifo seswekile.

Nangona kunjalo, isahlulo esikhulu se-carbs kwiibhanana ezingavuthwanga sisitatshi esimelana ne-starch, esingafumani kugaywa kwaye sifunxe.

Ukuxhathisa kwesitatshi kunokuhlisa amanqanaba eswekile yegazi, ukunciphisa ukudumba kunye nokuphucula isisu sempilo (,).

Isishwankathelo
Iibhanana yindawo elungileyo
izondlo. Ibhanana enye enkulu ine-9% ye-RDI yemagniziyam.

10. Uhlaza oluhlaza

Imifuno enamagqabi isempilweni kakhulu, kwaye uninzi lulayishwe ngemagniziyam.

Imifuno enexabiso lemagniziyam ibandakanya i-kale, isipinatshi, imifuno yekhola, imifuno ye-turnip kunye nemifuno yesardard.

Umzekelo, ikomityi e-1 ehambisa ispinatshi esiphekiweyo ine-157 mg ye-magnesium, okanye i-39% ye-RDI (44).

Ukongeza, zingumthombo obalaseleyo wezakha mzimba ezininzi, kubandakanya i-iron, i-manganese kunye neevithamini A, C kunye no-K.

Imifuno enegqabi iqulethe izinto ezininzi eziluncedo, ezinceda ukukhusela iiseli zakho kumonakalo kwaye zinokunciphisa umngcipheko womhlaza (,,).

Isishwankathelo
Imifuno enamagqabi ingumthombo olungileyo kuninzi
izondlo, kubandakanya i-magnesium. Ikomityi e-1 (i-180-gram) yokukhonza isipinatshi esiphekiweyo
ibonelela nge-39% ye-RDI.

Umgca osezantsi

I-Magnesium yinto ebalulekileyo yezimbiwa onokuthi ungafumani ngokwaneleyo.

Ngombulelo, ukutya okuninzi okumnandi kuya kukunika yonke i-magnesium oyifunayo.

Qiniseka ukuba utya ukutya okunezakha-mzimba kunye nokutya okutya okuchaziweyo apha ngasentla ukugcina impilo yakho yomelele kwaye nomzimba wakho wanelisekile.